This is a dense bar that’s perfect for an active day on the slopes, snack attack in the kids’ lunchbox, and a long day’s work in need of an afternoon pick-me-up! Loaded with mineral rich cacao powder, blood sugar stabilizing dates & oats, full spectrum amino acid hemp hearts, extra protein in almond butter and chopped almonds, and intensified in taste by dried cranberries and shredded coconut, I’m not convinced that this bar is missing anything! Except maybe some warm bellies 😋

Deep in the summer swing, with armloads of both kale and basil, this pesto came together simply (& deliciously) and has been made several times since (the kids even made it at my Kids Cooking Camp and it was an absolute success)! With the summer days sailing by as fast as they do, I haven’t had much time to post this recipe. Here it is now and, don’t worry, the basil and kale should still be in abundance for a while yet.

So far, we’ve served this up straight with tortilla chips, alongside some lovely barbeque’d salmon, on top of lentil veggie burgers with roasted yams, and in a crusty bread sandwich with roasted peppers. We’ve decided that it will pretty much get along with anyone (just my kind of spread)!

If the idea of making your own crackers sounds intimidating, you’re not alone. However, it needn’t be! Particularly if you are currently harvesting a lot of kale from your garden, or if you grabbed a bunch at the Farmer’s Market that you don’t have a clue what to do with, these crackers are easy, they work seasonally, and are completely NON-intimidating!! I promise.

Warning: they will look brilliantly green before you pop them in the oven…

The flavours are strong in this cracker, which I love, but you can easily dial down the flavour by omitting the garlic and onion powder or cutting the quantities in half. I served these up with some herbed cashew cream cheese and sliced cucumber, which was unreal! But they would do really well with some traditional hummus, olives, and a few chunks of candied salmon. However you like to serve them, enjoy and let me know how you like them!

Preheat the oven to 300 °F and line a baking tray with parchment paper.

Put the kale leaves into a food processor and process until finely chopped. Add the remaining ingredients and process again to a smooth paste.

Using a spatula, spread the mixture onto the lined tray as thinly as possible.

Bake for 25 minutes, take the crackers out and score into desired sized crackers with a large knife. Bake another 25-30 minutes. Allow to cool completely. Break apart into pieces by hand. Store on counter exposed to open air (they will soften in a sealed container).

Mango + Blueberry + Coconut = I’m IN!!This delicious powerhouse combo works beautifully in these muffins. What’s extra awesome, is that they are minimal ingredient and made simply with all, easy-to-find, whole food ingredients. My son’s first reaction should have been one of those funny-crazy kid youtube videos, because he was so excited about how good they were, that he had us all busting a gut in the kitchen over it. I haven’t met a kid yet who wasn’t pretty stoked on mangoes and blueberries, so these ones should be an easy sell

If you feel like going the extra mile with this recipe, make your own almond flour by simply grinding up your favourite almonds in a dry food processor until a fine meal is formed.

Nutritional Tip: Store your almonds (and all nuts & flours) in your fridge, they will last longer and stay fresh. Once a nut gets too old, the oils start to turn. These rancid oils are at the root of many health struggles, including inflammation, cancer, atherosclerosis, Alzheimer’s, and many other damaging health conditions. Take good care of your nuts, my friends

In a large bowl, whisk together almond meal, coconut flour, baking soda, and salt. Set aside.

In a medium bowl, whisk together egg, maple syrup, coconut oil, vanilla, lemon juice and zest. Stir in chia seeds and allow to set a few minutes.

Pour wet ingredients into your large bowl with the flour mixture and stir until just combined (do not over-mix). Fold in shredded coconut and fruit.

Distribute evenly among your lined muffin pan. Bake 25 minutes or until slightly browned and an inserted toothpick comes out clean. Cool for at least 30 minutes before serving (they will need time to set and will otherwise be crumbly). Enjoy!

I have to admit that I have a big time soft spot for my Bonk Bars.They were one of my first original recipes that people were really excited about. On top of that, the honest-to-gosh-golly-goodness truth is that I just LOVE them SO much. They are my absolute favourite bar to have hanging around when I’m training for a distance run, rehearsing like mad for a dance show, or just being the busy body, high-functioning human that I am. They are THE perfect afternoon slump, pick-me-up bar with all those great combinations that we love so much: macronutrient balance, nutrient-density, and total flavour jam!

These bars were inspired by a good friend who is hypoglycemic and tends to “bonk” (have a blood sugar crash inducing fits of rage and/or extreme grumpiness) if he doesn’t eat good food regularly. Loaded with blood-sugar stabilizing fiber (dates), fats (coconut oil & chia), proteins (nuts & seeds), complex carbs (oats), and natural sweetness, these are fool-proof bars for active people, athletes, teenagers, regular “bonkers”, and sweet-treat lovers everywhere. Easy to throw together and incredibly satisfying, these will keep well for weeks in the fridge (I dare you to try) and freeze well too!Stay grump-free.Look out for your friends.Prevent “Bonking”.

It’s taken me a good while and several tries to come up with a granola bar recipe that is full of good stuff, stays chewy, and is quick and easy to throw together. Here it is. These are super popular with the kiddos, my active lady friends, and the backcountry boys alike. This is a dependable, fool proof recipe, that turns out well every time. Feel free to experiment and add your own flare!Note: if your kids can’t bring nuts to school, simply swap out the almond butter for sunflower seed butter, pumpkin seed butter, or tahini!

Combine almond butter and honey in a small saucepan over low heat until just melted. Remove from heat and transfer to a large mixing bowl. Add in all remaining ingredients, stirring until well-combined (I will often use my hands for this). If the mixture seems dry, add a few Tbsps of water at a time until desired consistency is reached.

Pour mixture into your lined baking pan and press down with wet hands until evenly distributed. Bake for 30-45 minutes until edges are slightly browned. Cool completely and cut into squares (I like to pop it into the freezer for 10 minutes before cutting). Will keep refrigerated for up to a month.

Here’s a pretty simple, easy to bang-off, “dinner party impresser” of a spread. The only real pre-emptive here is that the sunflower seeds need to soak for a few hours before hand. I love to use seeds as a base for sauces, dressings, and spreads, because they are nutritional powerhouses, high in protein, and super satisfying. I’ve got big respect for the sunflower seed; they make great seed butter, are high in magnesium, vitamin E, selenium, support the cardiovascular system, help regulate mood, and are an excellent source of good quality fat.

Note: always keep your seeds refrigerated to preserve the integrity of the oils and to keep them fresh and tasting scrumptious.

Drain and rinse sunflower seeds and place them in the bowl of your food processor along with all other ingredients. Process until smooth (this will take about 5 minutes), scraping sides frequently with spatula.

Serve with chopped veggies and homemade crackers or use as a filling in a tortilla or nori wrap.

Our summer has finally chilled out enough to turn my oven back on and it’s good timing because my boys were craving some muffins and I was dying to create. I also happened to have some pretty brown, fruit fly lovin’, bananas begging to be a part of something fantastic!

These muffins are vegan, gluten-free, and as sweet as brown are your bananas! (The browner the better). Note: if your bananas aren’t quite there yet, pop them in a brown paper bag overnight to quicken the ripening period.

In a large bowl, combine the flour, baking soda, baking powder, and salt, and whisk together.

In a medium bowl, mash bananas with a fork. Add in sugar, oil, cream, and vanilla, and combine. Pour wet mixture into dry and stir with a large spoon. Stir in 3/4 cup of shredded coconut and chocolate chips.

Spoon muffin mix into the tins and sprinkle with remaining coconut.

Bake for 22-25 minutes until slightly brown around the edges and an inserted toothpick comes out clean.

Cool completely and store covered with a dish towel to enable air circulation.

Note: I like to set half the batch aside to freeze for lunches and watch the others get devoured in just a few days. Enjoy!

These little babies were inspired by the need for more protein packed lunchbox snackeroos for the little kiddos who can’t pack nuts in their lunches due to school specifications. I came up with these easily, as they’re super quick to whip together, they contain staple ingredients that live in my kitchen, and I love love love the combo of sesame and chocolate: salty-sweet-earthy deliciousness!

Designed with the littles in mind, these are full of protein, beneficial fats, fibre, calcium, magnesium, and immune boosting antioxidants, they are perfect for an afternoon boost without the blood sugar crash of refined sugar. They are not to be reserved just for your kids though, so hide a couple in the back of the fridge and try them out mid-afternoon when you’re feeling sluggish and unfocused, they are sure to satisfy in many ways! Enjoy!!

Sesame Chocolate Power Balls

Yield: 12 - 16 Balls

Ingredients

1 c dates, soaked in hot water for 10 minutes

1/2 cup raw tahini

1/4 cup hemp hearts

1/2 tsp salt

1/2 cup cacao powder

1/4 cup dried cranberries

1/3 cup toasted sesame seeds

Instructions

Toast sesame seeds in a hot, dry, frying pan over medium heat until lightly brown. Remove from heat and empty onto a small plate and set aside.

In a food processor, combine soaked dates, tahini, hemp hearts, salt, and cacao. Blend until smooth and well combined.

Add dried cranberries to processor and pulse a few times until they are incorporated, but not blended.

Using clean hands, roll 1-2 tbsp of mixture in your hands until a smooth ball is formed. Roll each ball in toasted sesame seeds until completely coated (or just coat half). Place onto a cookie sheet.

Place finished balls into the fridge until firm (2-4 hours). Store refrigerated. Will keep 3-4 wks in fridge or 6 months in the freezer.

When we are travelling to warmer climates during the winter, chasing the sun and yearning to stand by the ocean’s side, feeding my family well can sometimes be a challenge. I often find myself leaning back on my basic knowledge and training, being creative without being too bold, as my kitchen tools and ingredients are much more limited than at home.

The biggest part of eating well on a vacation, is to source out good local food. I will generally begin this process before we travel, searching for farmer’s markets or local farms, Health food stores or best traveller store reviews. My husband is a lot more bold than I am with new people, so he’s great to have on holiday (for many many reasons ), as he’s pretty breezy about chatting up the locals to find out where we can get our hands on some organic fruits & veggies and if there’s anywhere to find fresh fish.

When putting meals together, I tend to rely on a few staples, although it will depend what’s in season wherever we are. Avocados tend to be easy to find in the warmer climates, limes, garlic & tomatoes, too. Once I know I can put together some easy guac, than the doors open up for lots of meals & snacks.

I’ve been making guacamole for as long as I can remember being capable in the kitchen. It has gotten better over the years, I must admit. For me, guacamole tends to be a little of this and a little of that, mash it all up and give it a taste, kinda thing, but I thought I’d write a recipe out for those of you that don’t like to wing it or are still building your kitchen confidence. This one’s for you!

Quick, easy and packed with high-end nutrition, these little powerhouse balls are designed to pick you up from the afternoon blahs, re-charge your energy supplies after a good workout/run, and for little lunchboxes labelled: afternoon treat.

Use them however you need them, but be sure to treat them with love, as high quality ingredients are oh-so-necessaire with powerhouse snacks. Our goal here is to tell the body that with this one, little, satisfying dose of food, we can gain a good dose of clean energy, some protein to rebuild and maintain muscular strength, good fat for the brain & for a happier mood , and some full mineral cacao to nourish our cells.What more is needed?De Nada.

What we LOVE about hemp hearts:

They are high in GLA (Gamma-Linolenic Acid), incredible for proper hormone function

They are anti-inflammatory, useful for everyone, but particularly beneficial for those who suffer from inflammatory related illness (cancer, arthritis, GI disease, asthma, cardiovascular disease)

Useful in weight-loss: these little cuties are packed with fibre, healthy fats & protein, so they are excellent at fuelling the body in the right way, igniting satiety signals and allowing you to stay full and satisfied for longer

Digestive & Immune supportive: high in both soluble and insoluble fiber, hemp hearts can help you move your bowels regularly (good for those who bung up easily ) and provide immune support through feeding the healthy bacteria in your gut

Enjoy these lovelies and remember: if you make them, do let me know how much you loved them!

Drain softened dates. Transfer sweetened date water to a glass jar and reserve for smoothies or sweet drinks - keep refrigerated up to 3 or 4 days.

Place dates, almond butter & vanilla in your food processor and blend on a medium setting until a sticky, dough-like consistency forms (you may need to stop and spread the mixture evenly in the processor a few times with a spatula). Add hemp hearts, cacao, coconut oil & salt and blend until well incorporated.

Add cranberries and chocolate chips and blend once more until well combined.

Roll into balls of your preferred size (mine were about 1.5 inches round) and coat in reserved hemp hearts (or sifted cacao, shredded coconut, or chopped nuts/seeds) and place onto a lined cookie sheet and transfer to the fridge. Allow to set at least an hour, overnight is preferable. Keep stored in a seal container in the fridge for up to 3 weeks. ENJOY!!

Every parent is familiar with the after school blood sugar crash. The kids come home from school, rockin’ the grumps, dragging their feet, dumping their backpacks and mitts and hat and jacket and whatever else they’ve got all over the floor while they whine that they are SOOOOOOOOOO hungry! They “can’t handle anything” and must eat right this minute!When you make a suggestion, they let out an exasperated sigh and give you the look of hangry death.

I hope you are laughing (and not crying) by now, because you’ve seen this a thousand times.

Make it a smoothie.In fact, let them make it themselves.

We’ve been on the after-school smoothie train here for a while and let me tell you, it’s changed the atmosphere in our house considerably. Ok fine, so the dumping of all the clothing is still a work-in-progress (you got me there), but my son will often come in from school and head straight for the freezer. He’ll pull out whatever frozen fruit we have and line up some other tasty ingredients on the counter (often coconut milk, hemp hearts, almond butter, vanilla, cacao) and hit up the blender. It is such an effective way to nip the hangry quickly, deliciously, and plus, he’s become quite the smoothie maker (we are still working on the cleaning up part ).

Here are some of our favourite recipes that have become staples over the last few years. I will often use these recipes with Kids Cooking Camps and after-school programs and the kids love to try coming up with their own creations. I believe that giving kids some reins in the kitchen early is a great way to set them up with the desire to cook. It also nurtures a more connective relationship with food and provides them with some basic guidelines for good nutrition & a general set of kitchen skills.